Looking for advice on going sub 2:40 in my next marathon.
I recently ran my first marathon in 2:47:51 - this was based on running an average of 48miles/week in the 12 weeks before race week.
During training, I ran x4 long runs over 20miles and managed one weekly workout (typically HMP/10k pace intervals). Most of my long runs also involved running a decent amount at goal marathon pace.
Based on that, what would I need to do to stand a chance of running sub 2:40 in my next marathon?
No will be able to answer this with the amount of detail you provided. Include other distance PRs. Specifics around the workouts you ran etc.
broadly speaking if you pushed your mileage to 65-75 mpw and kept up the quality with one faster workout (5k-HM) embedded in a MLR and on LR workout with significant portions at M pace or faster you would definitely see substantial improvement. 2:48 to 2:39:xx is a lot of time though unless you have a 15:xx 5k PR and you just need a touch of aerobic development.
Sure thing. My 10k PB is 36:00. But that was in a workout and I typically run a fair bit faster in races. HM pb is 1:19:45, but that was a sub-par performance and I ran it three months before my recent marathon. All that's to say I reckon I could run both distances faster today.
In terms of typical workouts:
X2.5miles @5:40-5:50/min pace (3 min jog recovery)
X5 mile tempo @5:50-6:00/min pace
x10 800m repeats @ 5:35-5:45 min pace (60 sec jog recovery). Literally ran this session twice.
Couple of long runs included running 10-15 miles @6:20-6:30 pace.
Appreciate your feedback!
It looks like your current workouts & PBs line up decently well.
You're going to need to get faster than 36:00 & 1:19-high. 34:00 & 1:15, maybe a touch slower with better mileage get you there.
I think mileage, alone, won't be enough to get you there. You'll probably tap out in the low/mid-2:40s. You need the leg speed to run sub-2:40. That means 16-mid for 5k & 34:00 for 10k. Hit those marks, then get up to 70-85 miles/week with the same types of workouts that got you to 2:47 & you'll be close.
That's great, really appreciate your feedback.